Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Back-off week Part 2 2 Rounds 24 Knee Raises/Other Core 200m Farmers Carry 12 DB Bench Press/Floor Press/Hand Release Push Ups 100m Single Arm Overhead Carry (50m Each) Time Cap: 18 mins

3 Sets On the 2:00 x 3 Rounds 200m Run/ski/250 Row/550 Bike/0:45-1:00 Effort 5 Burpee Pull-ups/Burpee Ring Row/ Machine Cals 5 Thrusters/Wallballs/10 Air Squats Rest 2:00 Between Sets

Part 1 3 Sets 3 Power Cleans/Deadlift at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 2 2 Rounds 400M Run/Ski/500 Row/1100 Bike/2:00-2:15 Effort 60 Skips/Plate Hops 10 Power Cleans/Deadlift/Hip Thrusts Directly into... 2 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 30 Skips/Plate Hops 5 Power Cleans/Deadlifts/Hip Thrusts Time Cap: 15 mins

AMRAP 24 Max Calorie Machine Every 2:00 [Starting at 0:00] 12 Single leg V-ups/Other Core 3 Box Jumps/8 Squat Jumps/8 Reverse Lunges

Part 1 Every 40 sec x 6: Min 1: 20m Power Skips for Height Min 2: 3 Depth Drops Part 2 3 Sets 3 Front Squats at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 3 5 Rounds 9 Front Squats/Goblet/18 Air Squats 9 Burpees Over Bar/Machine Cals Time Cap: 8 mins

[TEAMS OF 2] 10 Rounds Each (20 Total) 10 Cal Bike/14 Cal Row/:30-1:00 Effort 12 Russian Kettlebell Swings/DB Hang Power Clean 100m Run/Ski/125 Row/275 Bike Alternate Full Rounds Time Cap: 30 mins

Part 1 Deadlift Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 50-32-16 Cal Bike/60-45-22 Row/4-4.5min-2-2.5-1-1.5 Effort 50-32-16 Eye Level KBS/Hip Thrust/DB Hang Clean Time Cap: 15 mins

On the 3:00 x 4 Sets 400m Run/Ski/500 Row/1100 Bike 8 Thrusters/Wall Balls/2x Air Squats - Rest 3:00 - On the 3:00 x 3 Sets 400m Run/Ski/500 Row/1100 Bike 6 Thrusters 2 Burpee Pull-ups/Devils Press - Rest 3:00 - On the 3:00 x 2 Sets 400m Run/Ski/500 Row/1100 Bike 4 Thrusters 4 Burpee Pull-ups

Part 1 Bench Press Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 2 Buy-In: 400m Run/Ski/500 Row/1100 Bike/2min Effort ...into 5 Rounds 20 Push-ups/Floor Press 12 Knee Raises/Other Core ...into Cash-Out: 400m Run/Ski/500 Row/1100 Bike/2min Effort Time Cap: 16 mins

On the Minute x 28 Min 1: Machine Calories Min 2: DB Hang Power Snatch/KBS Min 3: Machine Calories Min 4: Box Jumps/Broad Jump/ Reverse Lunges

Part 1 Plyometrics On the 40 sec x 6: Min 1: 3 Reactive Vertical Jumps Min 2: 10 Lateral Bounds (5/Side) Part 2 Back Squat Set 1: 3 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 87% Set 4: Establish a 3-Rep Max Rest 2-3 Mins Between Sets Part 3 For Time 30-25-20 Cal Row/21-17-14 Bike/25-20-15 Ski 30-25-20 Wall Balls Time Cap: 12 mins

[TEAMS OF 2] 3 Rounds 400m Run/Ski/500 Row/1100 Bike (Together) 8 Ring Rows 24 Synchro Alt DB Snatch/Plate GTOH - Directly Into - 6 Rounds 200m Run/Ski/250 Row/550 Bike (Together) 4 Ring Rows 12 Synchro Alt DB Snatch/Plate GTOH Time Cap: 30 mins